Another 3-a-day Tuesday

Kind of liking this. Spin class doesn't start untill 5:45 so I have time to get something to eat and then a short swim.

Swim 2000 straight, about 38 minutes

Bike Cycle 60, 60 minutes HR 128

Run 30 minutes 3.75 miles HR 150.
I ran a little faster than normal just cuz I wanted to.

How much stuff can I fit in before 5:30pm on a monday?

4000 meter swim 1:20 favorite sets of 300

8 mile run 1:08:07 HR 145 on Hines drive

How did I do it?

Shhhhh...I blew out of work at 1:45...don't tell anyone.

Swam really strong, don't really know why, I normally do the straight 300's with the pull bouy but today I didn't use it. Lately I've felt better and swim faster without it. I've done some serious work on kicking steady while swiming and it's finally paying off...I think.

My stomach didn't feel well on the run, kind of like how it felt at Pineman. I wish I would have had some salt tablets to see if they would have made it better. When I loosened up my fuelbelt it felt much better.

Sets of 300 swim

600 warm up (250S,100K,250S)
300 on 5:45
2X150 on 6:00
300 on 5:45
3X100 on 600
300
4X75
300
6X50
300
12X25 fast :05 rest
400 easy cool down with pull bouy

Excerpt from gBlog

"Most people would rather be right, than effective. We should think about that as we surf the internet searching for threads to reconfirm our biases."

This sure does hit home with me!

The entire article is at:
http://www.gordoworld.com/gblog/2006/10/consistency-bias.html

jaretj

A little explaination

Someone asked "What do you mean by saying you need to raise your HR goal, the last 2 runs were under 145"

Well, the total workout was under 145 but the intermediate miles were near the target pace.





As you can see, on saturday after warming up my HR went up to 147 then up to 151 while chatting with the person next to me. On sunday I was pretty good at staying near my goal pace after warm up and the pace was just barely quicker. I was well rested on sunday without any workouts for the day. As for saturday, the swim took some strength from me.

Next week's plans

This week I made my goals for all 3 sports
Swim 16700yds 5:17
Bike 2:09 between 1 cycle 60 class and a MTB ride
Run 36.8 miles in 5:16 and 6 runs

I feel very strong as if I had an easy week. That's the most I have run in quite a while but it was all easy at around 8:30 miles or 7mph. The target of 145bpm is probably too low for me and I'm starting to feel that 150 is a more realistic target with a cap of 155. Friel's zone 2 for me is 149 to 158 (using a LT of 174) and I think I'm going to move up to that.

While running on the treadmill (AKA "The squirrel cage" and "Astro's walker") I have noticed something significant. By changing my running position I can raise and lower my HR while running the same speed. I find the lowest HR while running like the Pose method, that is: lifting my knees and falling forward and not pushing off with my toes. When I do that I naturally increase my cadence to about 182. Now is the increase in cadence more efficient, is it helping to pump blood with my legs or maybe even using muscles that are allready strong and not using weaker ones from pushing off or maybe something else, I'm not really sure, it's just an interesting observation.

My shoulders were pretty sore by saturday from all of the swimming during the week. I wasn't sure how I would feel during the masters swim but after the warm up and stretching I felt really good. Lori was pretty fast and I couldn't ever draft off of her, I fell behing about 10 seconds on the longer intervals but the next person behind me was about 10 seconds back too so I kept my place in line. It seemed like a lot of 1:20 paced stuff, just what I needed. No real speed work during the week on my own, just a lot of long moderate intervals.

The bike riding went as planned with about 2 hours split between a spin class and a MTB ride. I'm learing how the class works and the time goes by faster. I had thought of riding another loop at Maybury on the MTB but I was at an hour allready and it was starting to get dark.

I got a lot of sleep this week and ate pretty well too, I think that helps so much with the training. Mostly 8 to 8.5 hours a night and not much Taco Bell :(

Next week's plans are the same as this week's except I'm going to bump my target running HR to 150 and cap it at 155, I'll see how I feel at the end of the week, if I feel drained I'll bump it back down.

Mon Swim Endurance 3.5 to 4K Run 30 minutes easy
Tue 60 min spin class, 30 min run easy
Wed Swim short, maybe 1.5K, Run 70 minutes easy
Thu Swim 3.5 to 4K, Spin class?
Fri run Swim pull sets, Run 45 minutes
Sat Swim Masters Run 60 minutes
Sun MTB or spin class, Run 60 minutes

5 to 6 hours running
5 to 6 hours swimming
2 to 3 hours biking

Another 1 hour run

7 miles 60 minutes HR 141

On treadmill again cuz of the coldness outside. If you haven't noticed, I don't like cold weather.

And the 1 hour run

7 miles, 60 minutes, HR 144. Very uneventful run on Astro's walker.

The HR crept up to 150 near the end cuz I was talking to the guy on the next treadmill. That made the time fly by.

Saturday swim

I figured I should write this one down before I forget it. We didn't finish the workout cuz people were screwing around talking beforehand, myself included.
Lori led the lane, she is fast so there was quite a bit of rest in between sets.

3350yds when we had to get out of the pool, supposed to be 3850

450 warm up (150K,150P,150S)
225 on 3:30
175 on 3:00
125 on 2:30
75 on 1:30
50 on 1:00
75 on 1:30
125 on 2:30
175 on 3:00
225 on 3:30

12X75 on 1:20
-2swim -2pull
-2swim -2pull
-2swim -2pull

6X75 kick on 2:00 (duh, easy :)

4X25 under water

10X50 on something, I don't remember cuz we cooled down with these.

200 cool down

Friday

Swim 3000m 1 hour

800 warm up
3X600
-300 pull
-3X100 :15 RI
300 kick
100 cool down

Run 3.5 miles 30 minutes HR 144 on treadmill
Lots of rain outstide, no time to get sick :[

Thursday

Swim 4000m, one of Gordo's workouts

600 warm up
500 moderate
5X100 on 1:55
400
4X100
300
3X100
200
2X100
100 mod
100 fast
400 cool down

MTB 12.5 miles 1:09:00 Easy to moderate riding

Wednesday long(er) run

I ran on Hines Drive today, kind of had an option of running anywhere from 8 to 12 miles, I ran allmost 11, probably should have run the 12 but 90 minutes sounded good to me. I really had to swallow my pride to run slow to keep the HR down.

10.7 miles 1:32:00 HR 146
Just barely over my heart rate goal of 145. Running on the grass jumped it up at the end.

Tuesday 3-a-day

I decided to swim today instead of tommorrrow mainly cuz I had some time to kill before the spin class. It didn't start untill 5:45pm and I got there at 3:45. After swimming the straight set I worked on my frog kick and dolphin kick. Some of my lane 5 buddies would be proud of me :)

Swim 1500 straight 27:20 (500 splits 9:14,9:18,8:48)

Bike cycle 60 Intervals 1:00 HR 131

Run on squirrel cage 3.6 miles 20 minutes HR 143
I am continuing with the easy/low HR stuff, I was just a little faster today than yesterday.

Monday

I didn't get much sleep last night but still felt good today. I had a 2 hour nap yesterday plus drank some pop after 8pm.

Swim 3700m
600 warm up
3X800
-100 kick
-150 pull
-300 swim
-150 kick
-100 pull
10X50 hypoxic (breathe on 2,3,4,5,6,7,8,9,8,7 strokes)
200 cool down

Run 44 minutes 5 miles HR 141
I set the treadmill to adjust itself to hold me at 145bpm. It's the first time I've done that and it was some really easy running.

Plans for week ending 10/29/06

Mon Swim Endurance 3.5 to 4K Run 30 minutes easy
Tue 60 min spin class, 30 min run easy
Wed Swim short, maybe 1.5K, Run 70 minutes easy
Thu Swim 3.5 to 4K, Spin class?
Fri run Swim pull sets, Run 45 minutes
Sat Swim Masters Run 60 minutes
Sun MTB or spin class, Run 60 minutes

5 to 6 hours running
5 to 6 hours swimming
2 to 3 hours biking

Health Challenge

I may be splitting hairs here but here is my health challenge for this winter.

After talking to a few coaches from ST I challenged myself to lose some weight for next season. My health club, Lifetime Fitness, did a health evaluation on me and the results were a little surprising. They did the body fat test, crude VO2 test, flexability and strength tests.

Weight 150lbs, 8.8% body fat but that test was using only 3 points with the calipers, the tech said if they did more points I would likely be near 11% which seems about right. Now doing some math here is what I came up with.

16.5 lbs of body fat (using the 11%)
133.5 lbs of lean body mass
Goal of 142 lbs which will put me at 6% body fat
133.5 lbs of lean body mass
8.5 lbs of body fat

I don't know what the healthy low limit is but 6% may be too low for off season training, maybe my goals should be more like 144 lbs which will put me just over 7%.

VO2 came out to 47 which I'm not surprised about. I don't feel I'm that gifted in any way and 47 is on the high side of average, so if I lose the 6 lbs like I want to, it should go up to about 50. Also I was not rested at all for this crappy test. All of my other calculators indicate the I'm closer to 55 which makes me feel better but it's still just a number.

Training Thoughts

I haven't written these down in a while and I probably should so I don't forget them.

These are my plans for this winter, to prepare for the spring, to prepare for summer, to prepare more IMMoo.

Right now I consider myself in my prep phase of training with most of my workouts being very easy. I'm going to do something very different than last season and not use Daniel's cookie cutter plans. Instead I'm going to run much easier and focus on running time instead of running miles. My miles will be in the neighborhood of 35 to 40 on the highest weeks with easy running mixed with some short fast intervals here and there. This should take about 5 to 6 hours of running. I want to do this to reduce the amount of training stress on my body and not hurt myself like I did last spring.

Inspiration for this easy type of training came from here:
http://www.gordoworld.com/gblog/2006/10/early-season-training.html

I like to read Gordo's stuff, there is a wealth of information there. If you want further reading here is the link to his entire blog:
http://www.gordoworld.com/gblog/

Looking for about 25 minutes of fast interval type of running and about 30 to 40 minutes of tempo speed running. The rest will be easy paced which should be under 150 bpm and around 8:30 to 8:50 miles. I'm going to try to do the HR pacing on the treadmill at the gym and see how that goes. Something I haven't figured out is how to fit in some hill runs, maybe once every 2 weeks to start and no more than 30 minutes. That gives me about 90 minutes of higher intensity to choose from but I don't plan to start that untill the middle of November.

Swimming has started well. This week I was over 15K and am well on my way to making it up to 20K by the holidays. I also feel pretty strong in the pool during the FAST workouts but I still need to figure out how to do that stupid frog kick. Maddy and I had a strong swim on saturday, I should have led some laps and gave her a break. We had some new faces in lane 5 and that was nice, different people to swim with, one of which is a real cutie :)

Most of my swimming is now in a 25 meter pool and that's got my timing screwed up. I calculate it takes me 10 seconds longer per 100 than in a 25 yard pool but I'll go back to swimming on PE and getting the recommended rest untill I figure out the real times again. That 10 seconds will serve as a guide. I like to do longer sets right now with pull sets on friday's, I like pull/paddle sets, they are fun and help me with arm positioning. It's funny cuz most people think paddles are harder on their shoulders where they remind me to keep my arms bent correctly so my shoulders don't hurt.

Biking has taken an interesting twist. With the new health club offering spin classes I feel I will be actually biking 2 times a week during the winter. I find them tolorable but much better than riding on my own. I plan on using them all through the winter untill it gets warm enough to ride outside again. Probably around 2 times a week untill Jan/Feb where I should increase to 3 or 4 times a week. I really wish I could get a friend to do them with me as well as running on the treadmill to make it less boring.

So for now I'm looking at 5 to 6 hours of running, 5 to 6 hours of swimming and 2 hours of biking by december. I suppose that makes 12 to 14 hours of training. Not much of an off season is it :)

jaretj

Sat and Sunday

Sat night 6.9 miles 59:23 HR 138 on Hines drive.

Bonked about 3 miles in, ate a gel and took a 2 min break, felt good and ran back picking up an extra mile, then bonked again near the end, walked back the last couple of minutes. I hadn't eaten since 9am and the run was at 6pm, thought I could handle it.

Sunday

Cycle 60 spin class hill workout day.
About 1 hour HR 122, I went too easy in the beginning, the PE is very high for this workout and I'm still not used to having no air movement.

Run
3.3 miles 30 minutes HR 133 Ran on Squirrel Cage.

Saturday FAST Swim

3600yds
650 warm up
3X300 on 5:00 #2 pull
3X100 Kick on 2:20

200 Free on 4:00 (Lots of rest on the Free)
150 Free on 3:30
100 IM on 2:00
50 Free on 1:00
50 Free on 1:00
100 IM on 200
150 Free on 3:30
200 Free on 4:00

200 Free on 4:00
150 Free on 3:30
100 IM on 2:00
50 Free on 1:00
50 Free on 1:00
100 IM on 2:00
100 cool down (didn't finish the second repeat cuz we ran out of time)

Friday Swim and Run

Swim 3100m
600 warm up
8X150 pull :20 rest
8X100 pull :15 rest
8X50 pull :10 rest
100 cool down

Run on Hines, it's so much easier to run on the road than on the treadmill, the PE and HR is so much lower.

7.1 miles 58:45 HR 146

Thursday swim

I just wanted to do and intersting swim, nothing too hard since my left shoulder is a little bit sore.

3500m
500 pre-warm up
600 warm up
6X25 (12.5 kick 12.5 swim)
6X100 :15 rest
6X25 back
6X100 :20 rest
6X25 breast
6X100 :20 rest
150 cool down

Wednesday

I forgot my goggles at home and didn't realize it untill I got to the edge of the pool. I swam about 500m without them and called it quits.

Run on the squirrel cage, should have gone outside
8 miles 1:09:11 HR 150

Tuesday

A long day, very busy at work.

Cycle 60 Endurance spin class
About 1 hour HR 132 Kind of fun, difficult to understand the instructor over the loud music. For riding on a trainer, I wasn't bored at all, that's a great thing, exactly what I was hoping for.

Run right afterwards on a treadmill. 30 min 3.5 miles HR 143

Weekly plans

Nothing special, breaking up tuesday run to mon+tue to make 6 days of running.
Really want to get to 6 running days and about 15000 meters of swimming. I'll see how I feel when I get there.

Mon Swim Endurance 1.5 mile run
Tue Fitness assessment at gym, spin class, 45 min run
Wed Swim Endurance 45-60 min run
Thu Swim (something?) Spin class?
Fri Run 60 min
Sat Swim Masters, run 45-60 min
Sun Bike if nice, run 45-60 min

Monday

I need some simple swims so I'm just going to use the workouts in a binder ones for a lack of a better plan. I really just need some mixed up swim time anyway so I'm just going to do the one's I think are fun.

3800 meters
600 pre warm up
600 warm up
400,300,200,100 moderate :20 rest
300,200,100 neg split :25 rest
200 fast :30 rest
100 fast :30 rest
4X150 pull :20
100

Sunday's One-Hour-Run

I really wanted to know if I could put down an hour on a treadmill. I found it really boring but managed to get through it. I need to get one of those little radio things so I can hear the TV's on the wall.

Run 7.1 miles 60 minutes HR 147

I just think these are so cool, that's why I post them :)

Saturday

I helped run the Masters practice this morning by coaching the lower lanes. I saw a lot of what I had done wrong in the past and tried to let the swimmers know about it. I suggested what I had done for myself to correct their issues.

After practice and breakfast at Charlie's I had to work for half a day.

After work I went to the gym to swim and run.

Swim 2800 meters, one of my favorite swims cut short, I had somewhere to be.

600 warm up
300 straight
2X150
300
3X100
300
4X75
300
100 cool down

Run on treadmill
3.6 miles 30 min 143

Completed my split of friday's 1 hour run to 2 runs. I'll run tomorrow and be up to 5 runs per week. It's supposed to be warmer tomorrow so I might go out to maybury and mountain bike for a while then get about a 10 mile run in.

Still planning on starting more serious training in the middle of November so untill then, I consider this my prep period where I will put a lot of focus on easy running and swim volume.

I have also tasked myself with losing 8lbs by June. I feel I have about 4lbs of fat to lose, I will probably find it difficult to lose any more. I was 145lbs at 19 years old right after I graduated from Marine Corps boot camp. We'll see where I am in a couple of months. I've allready started to make better food choices.

Friday

Swim 2400 meters pull sets

Run on treadmill 3.5 miles 30 minutes HR 143

Thursday

Swim in new pool, I joined Lifetime Fitness, no more 86 degree pool at Ballys :)
It's a 25 meter pool

3400 meters
600 warm up (200S,200K,200S)
4X200 (25 fly, 175 free) on 4:00
4X250 ~ 17:00
--250 pull
--250 free
--250 pull
--250 free
100 back easy
5X100 on 1:45
100 breast easy
2X50 sprint on 1:00
200 cool down

Wednesday's 1 hour run

Well almost 1 hour

7.1 miles 59:08 HR 144 Stress 31

Same route as my last couple 1 hour runs, today felt fast but it was relatively easy to do so. I feel very comfortable running like that. In another 2 or 3 weeks I'll be trying one of Daniels cookie cutter plans with differently intensities.

Also, I'm going to actively seek out a local running group with a running coach.

Tuesday swim

The water was so hot today, must have been 86 degrees. I cut 1200 yds cuz of the temp.

2600yds
600 warm up (200S,200K,200S)
4X200 (25 fly, 175 free) on 4:00
4X250 ~ 17:00
--250 pull
--250 free
--250 pull
--250 free
200 cool down

Edit to run on the poto

http://jaretj.blogspot.com/2006/10/sunday-run-on-poto.html

This run really kicked my butt. See Edit below.

Monday

MTB at Maybury 11.3 miles about 1 hour

Run 8 miles 1:07:23 HR 147 Training stress 33

Moderate run on Hines drive, started out slow but then got into the groove

Weekly plans

I'm going to try and schedule my training around the weather this week.

Mon MTB 1 hour, Run 45 min
Tue Swim 1 to 1.25 hours
Wed Run 1 hour
Thu Swim 1 to 1.25 hours
Fri Run 1 hour Swim 45 min
Sat Swim Masters MTB if possible Run .5 hours
Sun Run long

Sunday run on Poto

I ran on the Poto trail this morning, I took the shortcut at Markers 10 to 11 and from Markers 4 to 5.

11.2 miles 1:48:36 HR 143 Training stress 48 (See edit below)

It is tough running on the trail since it is so much up and down. On the ups it's really steep and the down is steep too with a lot of roots to trip on so you can't really make up time going downhill. I just wanted to run fairly easy and keep the HR down. Didn't really have a HR goal, just easy.

Edit:
I'm going to have to score this run higher than 48, 60 seems more like it. I made the entry when I got home and didn't realize how hard it was. Later in the evening I was going to go for another run, after about 50 yards I stopped and walked back. My hamstrings were so sore it was difficult to run. I was sore like I had run 18-20 miles.

Saturday swim

Masters swim 3900yds

750 warm up (200S,200K,200S,150P)
4X225 on 3:45
8X50 kick on 1:10 (1,4,7 dolphin on back)
8X100 on 2:00 last 25 non free
300 easy pull
6X100 on 1:40
150 cool down

Friday run

I felt so much better than wednesday when I seemed really tired. I started eating better since then and have more energy.

Same run as tuesday 7.1 miles 58:48 HR 147 8:13 pace DTSS 31

Easy 1 hour run on Hines drive

Thursday swim

I love doing paddle sets

2600yds
600 warm up
300 pull w/paddles on 5:00
6X50 fast on
300 pull w/paddles on 5:00
2X50 fast
2X300 pull w/paddles on 5:00
2X50 fast
200 cool down

Wednesday

Swim 1500yds, just getting wet and starting low to get frequency. Also just a little fun.

1000 warm up (200S,200K,200S,200K,200S)
3x100 Broken IM 25's on :45
200 cool down

Run Easy 4.1 miles 34:42 HR 142 DTSS 16.2

tuesday run

This is from the Polar Personal Trainer website, I thought it was cool

7.1 miles 1:01:06 HR 145 8:34 pace DTSS 27

Easy 1 hour run on Hines drive

I am getting bored and have to start light training again. I'll come up with a little plan soon but for now it's just do as I feel. Still feeling tired from sunday, I over did it with over 6 hours on the bike.

Sat and Sun

Sat
Swim 3600 masters swim

550 warm up (200S,200K,150S)
6X200 on 3:20
250 easy pull
10X100 (5 free on 1:45, 3 IM order Fly,Back,Breast, 2 free on 1:40)
12X50 every 3rd non-free

Time ran out for cool down

Sun
Bike with club, end of season ride
47.7 miles 2:33:50 HR 119 123 watts

MTB at Poto 2 18 miles loops should have only done 1 lap
1:49 HR 150, 1:53 HR 145